RossFit

Wednesday, December 17, 2014

PreHab

Seated Leg Raises, Straddle/Pike
Calf Raises, 10 each side
Plank, 1 minute

Warm Up

Run 200m
10 Pike Sit Ups
10 T Push Ups
10 Jumping Squats
20 Arch Rocks
Double Unders, 1 minute

Cool Down

Plank, 2 minutes
Side Plank, 1 minute each side

Fitness and Advanced

Strength

20 minutes or 3-4 rounds

Bench Press x 6-8 reps

Hip Extensions x 10-15 reps with 2 second pause at top

Notes:  If you did this last week, see if you can perform the same weight as last week for more reps.  If it is your first time, work up to your 6 rep max for the day.  Add weight to the hip extensions if you can perform all 15 reps with the pause.

Conditioning

Every four minutes, for 24 minutes (6 sets) of:

Row 250 Meters

30 Double-Unders

15 Wall Balls

200 meter run

Notes:  Score your time to finish each round.  Scale down the distances or reps to make sure you get at least 30 seconds rest between sets.  Scale the double unders to :45  of effort or 90 singles

This video contains a lot of colorful language, some marijuana use, and some recent rap history. Overall it is worth the watch – especially if you like Rick Ross and/or CrossFit.